Players at all levels of the game spend countless hours training and refining techniques to give themselves the best opportunity to perform well on match-day – but optimising performance for the match is more than just improving technical skill.
Being ‘prepared’ is multifactorial in nature and should encompass many aspects in the days leading up to the game. Leaving one area to chance can significantly impede your overall performance on the pitch.
Below I outline some recommendations for the days leading up to a game, match-day preparation and some strategies that can be used to minimise the impact of fatigue and stress of match-play.
Fuelling the Body
To prepare like a pro, then fuelling for your match starts in the days before. To ensure you have enough energy for a full match, you should aim to increase your carbohydrate intake between 36 and 48 hours before kick-off. Saturday afternoon kick-off? Put the emphasis on carbs from Thursday lunchtime.
This may feel a little extreme, but the reason behind this ‘carb-loading’ strategy is to ensure your muscles are packed full of glycogen come matchday, allowing you to ease up on the eating before your game. It’s also important to control what you can by keeping your meals simple and consistent. As well as adding more carbohydrate foods to your diet – including potatoes, rice, bread and pasta – be sure to also have enough vegetables, protein and fat for balance. Avoid trying anything too different from your usual intake and steer clear of takeaway to prevent risk of food poisoning and digestion issues.
Have your final snack a minimum of 2 hrs before game. Avoid over-eating and eating heavy (high protein and fat rich foods) as it can affect your performance in the first half.
Hydration
Avoid over and under-hydrating on game day. Of course, staying hydrated throughout your week, season and entire year is optimal but, as you approach matchday, hydration becomes critical. Know how much fluid you should be consuming based on your bodyweight and height (2L on days leading up and 500ml-1L on game day).
Athletes lose a lot of salt in the form of sweat during games. Thus, ensure sports drinks rich in electrolytes (Powerade, Gatorade, Coconut water) are used to replenish sodium and potassium levels. Glucose is also an excellent transporter of electrolytes, so energy gels before games and during half time should also be consumed. Its not heavy on the gut, is easy to digest and provides instant energy.
Avoiding Muscle Cramps
Pickle juice can also be used in cases where cramping occurs or is likely to occur (especially during pre-season and end of season, end of first and second half). It is not preventive but rather consumed at the point of cramping. There is not much evidence to support its use however, it is thought to initiate an inhibitory reflex in the brain, stimulating muscle relaxation. Anecdotally, I have found players voice subjective relief in the intensity of the cramp.
Confidence
Ensure you go into a game psychologically prepared. Confidence is highly linked to competency (i.e., the feeling of trust in one’s abilities, qualities, and judgement). The best way to know that you can perform the necessary abilities and skills for your position and role in the match is to have trained & executed those things hundreds and thousands of times before. So, work on your weaknesses and sharpen your strengths during the week. Time is limited during in season so make sure the quality of work done is at a high level.
Always remember: The only opinion about you that really matters is your own and your coaches. Once you’re in the match, have the belief you know you can do it – simply because you’ve already done it so often in training!
Motivation
It’s normal to feel unmotivated and at other times feel super energised ready to go. The key is to be consistent with your process and routine. Develop a pre-match routine and have a process that your disciplined with during the week. Identify what your purpose for playing is and don’t lose sight of it.
Setting goals and personal objectives for each game is also a great strategy to ensure mental and psychological preparedness. Any type of goal should be set so it is slightly out of your grasp but not so far out that you can never reach them. Goals should be fluid and constantly evaluated, evolving based on your performance and situation during the season.
Remember, failing to plan is planning to fail. So I hope this short guide provides you with some insights on how to take your game to the next level.